{"id":21866,"date":"2026-10-09T09:40:08","date_gmt":"2026-10-09T02:40:08","guid":{"rendered":"https:\/\/useful.vn\/?p=21866"},"modified":"2026-10-09T09:40:08","modified_gmt":"2026-10-09T02:40:08","slug":"an-dung-de-tap-luyen-hieu-qua-hon","status":"publish","type":"post","link":"https:\/\/useful.vn\/?p=21866","title":{"rendered":"\u0102n \u0111\u00fang \u0111\u1ec3 t\u1eadp luy\u1ec7n hi\u1ec7u qu\u1ea3 h\u01a1n"},"content":{"rendered":"
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\n V\u1edbi nh\u1eefng th\u1ef1c ph\u1ea9m quen thu\u1ed9c, n\u1ebfu bi\u1ebft ph\u00e2n b\u1ed5 h\u1ee3p l\u00fd, ng\u01b0\u1eddi t\u1eadp c\u00f3 th\u1ec3 \u0111\u00e1p \u1ee9ng nhu c\u1ea7u n\u0103ng l\u01b0\u1ee3ng, h\u1ed7 tr\u1ee3 c\u01a1 b\u1eafp v\u00e0 ph\u1ee5ch\u1ed3i. <\/strong><\/h2>\n

Ba nguy\u00ean t\u1eafc quan tr\u1ecdng trong dinh d\u01b0\u1ee1ng th\u1ec3 thao<\/strong><\/p>\n

Nhu c\u1ea7u dinh d\u01b0\u1ee1ng c\u1ee7a m\u1ed7i ng\u01b0\u1eddi ph\u1ee5 thu\u1ed9c v\u00e0o th\u1ec3 tr\u1ea1ng, lo\u1ea1i h\u00ecnh, c\u01b0\u1eddng \u0111\u1ed9 t\u1eadp luy\u1ec7n, c\u0169ng nh\u01b0 m\u1ee5c ti\u00eau h\u01b0\u1edbng \u0111\u1ebfn. Tuy nhi\u00ean, ch\u1ebf \u0111\u1ed9 \u0103n cho ng\u01b0\u1eddi t\u1eadp luy\u1ec7n n\u00ean d\u1ef1a tr\u00ean ba nguy\u00ean t\u1eafc ch\u00ednh: Cung c\u1ea5p \u0111\u1ee7 n\u0103ng l\u01b0\u1ee3ng, c\u00e2n \u0111\u1ed1i c\u00e1c nh\u00f3m ch\u1ea5t v\u00e0 h\u1ed7 tr\u1ee3 c\u01a1 th\u1ec3 ph\u1ee5c h\u1ed3i sau v\u1eadn \u0111\u1ed9ng.<\/p>\n

Kh\u1ea9u ph\u1ea7n c\u1ea7n c\u00f3 \u0111\u1ee7 carbohydrate, protein v\u00e0 ch\u1ea5t b\u00e9o v\u1edbi t\u1ef7 l\u1ec7 ph\u00f9 h\u1ee3p \u0111\u1ec3 \u0111\u00e1p \u1ee9ng nhu c\u1ea7u n\u0103ng l\u01b0\u1ee3ng, duy tr\u00ec ho\u1ea1t \u0111\u1ed9ng c\u01a1 b\u1eafp v\u00e0 ph\u1ee5c h\u1ed3i sau t\u1eadp. B\u00ean c\u1ea1nh \u0111\u00f3, vitamin, kho\u00e1ng ch\u1ea5t v\u00e0 n\u01b0\u1edbc c\u0169ng c\u1ea7n \u0111\u01b0\u1ee3c b\u1ed5 sung \u0111\u1ea7y \u0111\u1ee7 \u0111\u1ec3 h\u1ed7 tr\u1ee3 c\u00e1c qu\u00e1 tr\u00ecnh chuy\u1ec3n h\u00f3a v\u00e0 duy tr\u00ec hi\u1ec7u su\u1ea5t v\u1eadn \u0111\u1ed9ng.<\/p>\n

\u0110\u1eb7c bi\u1ec7t, dinh d\u01b0\u1ee1ng sau t\u1eadp c\u1ea7n \u0111\u01b0\u1ee3c ch\u00fa \u00fd \u0111\u1ec3 b\u1ed5 sung n\u0103ng l\u01b0\u1ee3ng \u0111\u00e3 ti\u00eau hao v\u00e0 h\u1ed7 tr\u1ee3 ph\u1ee5c h\u1ed3i c\u01a1. V\u1edbi nh\u1eefng bu\u1ed5i t\u1eadp k\u00e9o d\u00e0i ho\u1eb7c c\u01b0\u1eddng \u0111\u1ed9 cao, nhu c\u1ea7u carbohydrate, protein v\u00e0 n\u01b0\u1edbc c\u00f3 th\u1ec3 t\u0103ng l\u00ean so v\u1edbi ng\u00e0y v\u1eadn \u0111\u1ed9ng nh\u1eb9.<\/p>\n

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\"Kh\u1ea9u<\/span><\/div>\n
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Kh\u1ea9u ph\u1ea7n c\u1ea7n c\u00f3 \u0111\u1ee7 carbohydrate, protein v\u00e0 ch\u1ea5t b\u00e9o v\u1edbi t\u1ef7 l\u1ec7 ph\u00f9 h\u1ee3p \u0111\u1ec3 \u0111\u00e1p \u1ee9ng nhu c\u1ea7u n\u0103ng l\u01b0\u1ee3ng, duy tr\u00ec ho\u1ea1t \u0111\u1ed9ng c\u01a1 b\u1eafp v\u00e0 ph\u1ee5c h\u1ed3i sau t\u1eadp.<\/p>\n

Th\u1ef1c \u0111\u01a1n tham kh\u1ea3o cho ng\u01b0\u1eddi t\u1eadp luy\u1ec7n<\/strong><\/p>\n

X\u00e2y d\u1ef1ng th\u1ef1c \u0111\u01a1n cho ng\u01b0\u1eddi t\u1eadp luy\u1ec7n kh\u00f4ng nh\u1ea5t thi\u1ebft ph\u1ea3i d\u1ef1a v\u00e0o nh\u1eefng th\u1ef1c ph\u1ea9m chuy\u00ean bi\u1ec7t hay c\u00e1c m\u00f3n \u0103n c\u1ea7u k\u1ef3. D\u01b0\u1edbi \u0111\u00e2y l\u00e0 th\u1ef1c \u0111\u01a1n tham kh\u1ea3o d\u00e0nh cho ng\u01b0\u1eddi tr\u01b0\u1edfng th\u00e0nh kh\u1ecfe m\u1ea1nh, c\u00e2n n\u1eb7ng 55-65kg, t\u1eadp luy\u1ec7n m\u1ee9c \u0111\u1ed9 v\u1eeba nh\u01b0 \u0111i b\u1ed9 nhanh, ch\u1ea1y b\u1ed9, \u0111\u1ea1p xe ho\u1eb7c t\u1eadp s\u1ee9c m\u1ea1nh trong 45-60 ph\u00fat v\u00e0o cu\u1ed1i bu\u1ed5i chi\u1ec1u.<\/p>\n

\"\u0102n<\/span><\/p>\n

L\u01b0u \u00fd: \u0110\u1ecbnh l\u01b0\u1ee3ng ch\u1ec9 mang t\u00ednh tham kh\u1ea3o v\u00e0 c\u1ea7n \u0111i\u1ec1u ch\u1ec9nh theo th\u1ec3 tr\u1ea1ng, gi\u1edbi t\u00ednh, m\u1ee9c \u0111\u1ed9 v\u1eadn \u0111\u1ed9ng v\u00e0 m\u1ee5c ti\u00eau c\u1ee7a t\u1eebng ng\u01b0\u1eddi. Kh\u1ea9u ph\u1ea7n h\u01b0\u1edbng \u0111\u1ebfn m\u1ee5c ti\u00eau duy tr\u00ec th\u1ec3 l\u1ef1c, kh\u1ed1i c\u01a1 v\u00e0 s\u1ee9c kh\u1ecfe t\u1ed5ng th\u1ec3, kh\u00f4ng \u00e1p d\u1ee5ng cho ng\u01b0\u1eddi \u0111ang gi\u1ea3m c\u00e2n nhanh ho\u1eb7c t\u1eadp luy\u1ec7n chuy\u00ean nghi\u1ec7p. V\u1edbi bu\u1ed5i t\u1eadp kho\u1ea3ng 45-60 ph\u00fat \u1edf c\u01b0\u1eddng \u0111\u1ed9 v\u1eeba, n\u01b0\u1edbc l\u1ecdc th\u01b0\u1eddng l\u00e0 l\u1ef1a ch\u1ecdn ph\u00f9 h\u1ee3p, kh\u00f4ng nh\u1ea5t thi\u1ebft ph\u1ea3i d\u00f9ng \u0111\u1ed3 u\u1ed1ng th\u1ec3 thao.<\/p>\n

\u0110i\u1ec1u ch\u1ec9nh th\u1ef1c \u0111\u01a1n theo th\u1eddi \u0111i\u1ec3m t\u1eadp<\/strong><\/p>\n

Th\u1eddi \u0111i\u1ec3m t\u1eadp luy\u1ec7n c\u0169ng \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn c\u00e1ch ph\u00e2n b\u1ed5 c\u00e1c b\u1eefa \u0103n trong ng\u00e0y. N\u1ebfu t\u1eadp v\u00e0o bu\u1ed5i s\u00e1ng, c\u00f3 th\u1ec3 d\u00f9ng m\u1ed9t kh\u1ea9u ph\u1ea7n nh\u1eb9 tr\u01b0\u1edbc khi v\u1eadn \u0111\u1ed9ng, ch\u1eb3ng h\u1ea1n chu\u1ed1i v\u1edbi s\u1eefa chua ho\u1eb7c b\u00e1nh m\u00ec k\u00e8m tr\u1ee9ng. Sau bu\u1ed5i t\u1eadp, n\u00ean b\u1ed5 sung m\u1ed9t b\u1eefa s\u00e1ng \u0111\u1ea7y \u0111\u1ee7 v\u1edbi carbohydrate, protein \u0111\u1ec3 b\u00f9 \u0111\u1eafp n\u0103ng l\u01b0\u1ee3ng \u0111\u00e3 ti\u00eau hao v\u00e0 h\u1ed7 tr\u1ee3 ph\u1ee5c h\u1ed3i.<\/p>\n

N\u1ebfu t\u1eadp v\u00e0o bu\u1ed5i chi\u1ec1u ho\u1eb7c t\u1ed1i, b\u1eefa tr\u01b0a c\u1ea7n cung c\u1ea5p \u0111\u1ee7 carbohydrate v\u00e0 protein \u0111\u1ec3 duy tr\u00ec n\u0103ng l\u01b0\u1ee3ng \u0111\u1ebfn th\u1eddi \u0111i\u1ec3m v\u1eadn \u0111\u1ed9ng. Kho\u1ea3ng 1-2 gi\u1edd tr\u01b0\u1edbc khi t\u1eadp, c\u00f3 th\u1ec3 b\u1ed5 sung m\u1ed9t kh\u1ea9u ph\u1ea7n nh\u1ecf nh\u01b0 khoai lang, chu\u1ed1i ho\u1eb7c b\u00e1nh m\u00ec. Sau t\u1eadp, n\u00ean l\u1ef1a ch\u1ecdn b\u1eefa t\u1ed1i v\u1eeba ph\u1ea3i, g\u1ed3m protein, rau v\u00e0 l\u01b0\u1ee3ng tinh b\u1ed9t ph\u00f9 h\u1ee3p v\u1edbi nhu c\u1ea7u v\u1eadn \u0111\u1ed9ng.<\/p>\n

V\u1edbi c\u00e1c bu\u1ed5i t\u1eadp k\u00e9o d\u00e0i ho\u1eb7c c\u01b0\u1eddng \u0111\u1ed9 cao, nhu c\u1ea7u carbohydrate v\u00e0 n\u01b0\u1edbc c\u00f3 th\u1ec3 t\u0103ng \u0111\u00e1ng k\u1ec3 so v\u1edbi nh\u1eefng bu\u1ed5i t\u1eadp nh\u1eb9. Khi \u0111\u00f3, kh\u1ea9u ph\u1ea7n tr\u01b0\u1edbc, trong v\u00e0 sau t\u1eadp c\u1ea7n \u0111\u01b0\u1ee3c \u0111i\u1ec1u ch\u1ec9nh ph\u00f9 h\u1ee3p; v\u1edbi th\u1eddi gian v\u1eadn \u0111\u1ed9ng \u0111\u1ee7 d\u00e0i, c\u00f3 th\u1ec3 c\u1ea7n b\u1ed5 sung carbohydrate ngay trong bu\u1ed5i t\u1eadp. Ng\u01b0\u1ee3c l\u1ea1i, c\u00e1c bu\u1ed5i \u0111i b\u1ed9, yoga ho\u1eb7c t\u1eadp s\u1ee9c m\u1ea1nh trong th\u1eddi gian ng\u1eafn th\u01b0\u1eddng kh\u00f4ng c\u1ea7n b\u1ed5 sung n\u0103ng l\u01b0\u1ee3ng trong l\u00fac t\u1eadp.<\/p>\n

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\"'Hai<\/div>\n
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\n ‘Hai n\u00ean, m\u1ed9t tr\u00e1nh’ gi\u00fap gi\u1ea3m c\u00e2n m\u00e0 kh\u00f4ng b\u1ecb \u0111\u00f3i\n <\/div>\n
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Chuy\u00ean gia Xiao Weilin khuy\u00ean n\u00ean \u0103n sau khi t\u1eadp th\u1ec3 d\u1ee5c, \u01b0u ti\u00ean \u0111\u1ed3 ng\u1ecdt khi b\u1ee5ng \u0111\u00e3 no v\u00e0 h\u1ea1n ch\u1ebf \u0103n khuya, \u0103n s\u00e1t gi\u1edd \u0111i ng\u1ee7.<\/p>\n<\/div>\n

B\u1ea5m xem >>\n <\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/article>\n
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https:\/\/www.24h.com.vn\/dep\/an-dung-de-tap-luyen-hieu-qua-hon-c78a1800298.html<\/p>\n","protected":false},"excerpt":{"rendered":"

V\u1edbi nh\u1eefng th\u1ef1c ph\u1ea9m quen thu\u1ed9c, n\u1ebfu bi\u1ebft ph\u00e2n b\u1ed5 h\u1ee3p l\u00fd, ng\u01b0\u1eddi t\u1eadp c\u00f3 th\u1ec3 \u0111\u00e1p \u1ee9ng nhu c\u1ea7u n\u0103ng l\u01b0\u1ee3ng, h\u1ed7 tr\u1ee3 c\u01a1 b\u1eafp v\u00e0 ph\u1ee5ch\u1ed3i. Ba nguy\u00ean t\u1eafc quan tr\u1ecdng trong dinh d\u01b0\u1ee1ng th\u1ec3 thao Nhu c\u1ea7u dinh d\u01b0\u1ee1ng c\u1ee7a m\u1ed7i ng\u01b0\u1eddi ph\u1ee5 thu\u1ed9c v\u00e0o th\u1ec3 tr\u1ea1ng, lo\u1ea1i h\u00ecnh, c\u01b0\u1eddng \u0111\u1ed9 t\u1eadp<\/p>\n","protected":false},"author":1,"featured_media":21867,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[16],"tags":[],"class_list":["post-21866","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-lam-dep"],"_links":{"self":[{"href":"https:\/\/useful.vn\/index.php?rest_route=\/wp\/v2\/posts\/21866","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/useful.vn\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/useful.vn\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/useful.vn\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/useful.vn\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=21866"}],"version-history":[{"count":0,"href":"https:\/\/useful.vn\/index.php?rest_route=\/wp\/v2\/posts\/21866\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/useful.vn\/index.php?rest_route=\/wp\/v2\/media\/21867"}],"wp:attachment":[{"href":"https:\/\/useful.vn\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=21866"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/useful.vn\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=21866"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/useful.vn\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=21866"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}